Plain couscous, cooked vs Uncooked quinoa

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

• Copper7% vs 111%

  0.066 mg vs 1 mg

• Magnesium3% vs 80%

  12.8 mg vs 335 mg

• Folate6% vs 78%

  24 µg vs 313 µg

• Phosphorus3% vs 62%

  35.2 mg vs 777 mg

• Selenium80% vs 26%

  43.8 µg vs 14.4 µg

• Zinc4% vs 48%

  0.42 mg vs 5.3 mg

• Vitamin B65% vs 49%

  0.082 mg vs 0.83 mg

• Thiamin (B1)8% vs 51%

  0.1 mg vs 0.61 mg

• Iron3% vs 43%

  0.61 mg vs 7.8 mg

• Riboflavin (B2)3% vs 42%

  0.043 mg vs 0.54 mg

• Protein12% vs 48%

  6 g vs 24 g

• Fiber8% vs 43%

  2.2 g vs 11.9 g

• Vitamin E1% vs 28%

  0.21 mg vs 4.1 mg

• Carbohydrates13% vs 40%

  37 g vs 109 g

• Choline1% vs 22%

  5.3 mg vs 119 mg

• Potassium2% vs 20%

  92.8 mg vs 957 mg

• Total fat<1% vs 13%

  0.26 g vs 10.3 g

• Sodiumlimit13% vs <1%

  302 mg vs 8.5 mg

• Niacin (B3)10% vs 16%

  1.6 mg vs 2.6 mg

• Saturated fatlimit<1% vs 6%

  0.046 g vs 1.2 g

• Calcium1% vs 6%

  12.8 mg vs 79.9 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

• Cholesterollimit0 mg · 0 mg0%·0%
• Vitamin A0 µg · 1.7 µg0%·<1%
• Vitamin D0 µg · 0 µg0%·0%
• Vitamin K0.16 µg · 0 µg<1%·0%
• Vitamin B120 µg · 0 µg0%·0%